CrossFit WOD – 12/20/17

Announcements

Holiday Schedule:
Saturday 12/20 – Normal Schedule (12 Days Christmas WOD)
Sunday (Christmas Eve) – Closed
Monday (Christmas)- Closed
Tuesday 12/26 – Normal Schedule
2017 Send off Party is Saturday Dec 30th!

It has been a year of goal crushing and success all through our community!

Come send off 2017 with one last evening with your CrossFit fam!

Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that wishes to keep going past 8pm.

Please drink responsibly if you BYOB.

 

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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